Protein calculator
How much protein do you need?
Especially on a GLP-1, eating enough protein helps you keep muscle while you lose fat. Here's your daily target.
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Enter your weight and height to see your daily protein target.
Why protein matters on a GLP-1
When appetite drops, protein is often the first thing to go. Losing weight quickly without enough of it means losing more muscle along with fat, which slows your metabolism and makes weight easier to regain.
- Eat your protein first at each meal, before you get full.
- Spread it across the day instead of one big serving.
- Pair it with strength training 2 to 3 times a week.
Shopping for a GLP-1 program? Find your match.
How we calculate it
We start from the recommended dietary allowance of 0.8 g per kg of body weight, then raise the target for groups that need more:
- Most adults
- 0.8 – 1.0 g/kg
- Adults 65 and older
- 1.0 – 1.2 g/kg
- Losing weight or on a GLP-1
- 1.2 – 1.6 g/kg
- Strength training 2+ times a week
- 1.4 – 2.0 g/kg
With a BMI of 30 or higher we use an adjusted body weight, so the target stays realistic.
If you have kidney disease, are pregnant or breastfeeding, or follow a medically prescribed diet, ask your doctor or dietitian for a personalized target. This calculator is for general education, not medical advice.